The Egan Warm-up is a general warm-up that is done before every workout. It will insure that you are completely warned up and have full mobility. We also use this warm-up during our Deload Protocol.

The Egan Warm-up

Reverse hyper, use
50% of your back squat for 2 sets of 15-20 reps. Base your back squat off of the variant you are strongest at when squatting to parallel or below.

Use an empty barbell for the following exercises.

One legged front squat. Do 3 sets of 5 reps per leg. Focus on getting your front knee as far past your toes as possible.

6 reps of 1 muscle Snatch 1 Snatch grip behind the neck press 1 overhead squat. It is acceptable to break these up into 3 sets. Just make sure to get all 6 reps.

Muscle clean for 9 reps focusing on getting your elbows as high as possible in the rack position. This will insure that you are ready to catch a clean and will also help your rack position for front squats and overhead presses.

Behind the neck press for 9 reps with as close a grip as you can relaxing at the bottom of every rep. This is great for shoulder mobility.

Perform 1 set of 20 reps of Egan Press. The Egan press is a great exercise for both tricep strength and mobility.

Last exercise is snatch, work up to 60% – 65% of your 1 rep max for 3 sets of 1 rep. Here you should be focusing on your technique. Be sure to be as fast as possible.

The Egan Warm-up is also used as active recovery on our days off.

If you have any questions about the Deload Protocol or The Egan Method, please ask them in our forum.